Adarq.org

12-01-2015

Now that i got my fatass down to veins-in-the-lowerabs lean 5'10/184lb.. i'l get back into more jump training supplemented by squats (and not the other way around)

the smartest way to dunk again is to just follow what worked for me back in mid 2011 when i was at consistent 38"+SVJ
1. bw 176-182lb
2. no daily squat but peak at 425-440 paused for 2.4BW squat. (i started my daily squat on Aug 2011. i was peaking my jumps 1-3rd quarter of that year. i did good tagging my yt vids with dates on title.)
**3. i almost forgot but a tip from Lance surprisingly worked. he got me doing supramax half squats up to 525lb.
3. changed to kaiser speed squats - submax and supra max
4. jumping drills - depth drops, jump ropes and hurdle hops were my favorite. cant really get comfortable with depth jumps.

But, i would like  to do my dunking this time around at a bit heavier bodyweight (180lb+). i prefer not to be mistaken for drug addict. my legs are a lot stronger this time around.

plan:
1. half squats supra max and sub max.
2. depth landing
3. volumes of low intensity rhythmic jump squats holding plates each hand.
4. light + peaking paused squats. still do daily but will find a way to hold it down to 315s on non-peak days.

if everything works again, i will update with a SVJ dunk vids by end of Q1 2016.

this is how awesome it was back in the days:
<a href="http://www.youtube.com/watch?v=NnFpk-cnleI" target="_blank">http://www.youtube.com/watch?v=NnFpk-cnleI</a>

update 12-02-15
will replace the barbell partial squats with keiser air squats. i will be able to get more quality reps without fatiguing too much.

Damn i'm excited.

squatting a lot of weight is not even close to how impressive dunking with 2-hands off an SVJ is. it is also not maintainable. 35"+ landings repeatedly will get you broken.

i tried to make the SVJ dunk goal as simple as i can but when you factor body composition in the mix with training, fatigue and peaking.. the whole the thing suddenly becomes a little more complicated.

How much would you gain off an one-step plant or with a rotate-on-the-planted-leg and jump?

SVJ only. we'll never know.

there is a new full court bball being built at work. i hope the rim they used is also nba strong.

SVJ only. we'll never know.

Com'on. Why not? It's not like if you'll do a reactive jump you'll break down and be done with 10000 injuries. It would be interesting to know what your actual MAX vert is, with the added reactive bonus (if any).

How much would you gain off an one-step plant or with a rotate-on-the-planted-leg and jump?

It's a completely different jump!  And for obvious reason (danger) he doesn't want to do it.  But the main point is it's simply not the same movement for KF.  It's like asking a basketball dunker how far they can triple jump - there is some correlation so obviously the assumption would be farther than a basketball player who can't jump - but the movements are different enough that we can't assume performance.   

There is some truth to this for all people.  I remember one summer I really focused on standing vertical.  My initial test was 32''/38' (standing vs running).   After months of squatting and standing vertical my new values were 36''/38''.   This was surprising because I jump completely different from KF standing (I have weak quads and very little knee bend) but still interesting because it reinforced how specificity is extra strong for non-novices.   

The most important point of this post can be realized when we try to figure out exactly why people jump better off a drop step or running approach?  Their are a multitude of reasons but the main reason is that they are already moving horizontally and so have momentum that can be stored on the plant and transferred vertically.   Where do you think that momentum is stored?  A large part of it is stored in the tendons.  Tendons don't have a long timescale where they can return energy and KF has a very slow jump (he bends into pretty much a full ATG squat - even with his power that's just too long a movement to be done quickly).   In fact watching him jump it seems like he is sacrificing some of his muscle stretch reflex for squat depth which to me is amazing!   

Given that it seems we are almost asking the wrong question...  His leg power is so strong that I wouldn't be shocked if he could do a pause squat jump (eg pause in a squat holding a bball and leap up and dunk).   That would be a ridiculous feat but it would follow the path of his development...

BTW, If you are going to insist on something more reactive that would help him would what probably be more useful than approach jump with a plant would be a depth dunk.  He might be able to get significant extra height if he steps off 12 inch box and then squats down and jumps up to dunk.  That way he would have to reverse purely vertical force, no torque, and he would fall with legs prepped for this counter movement.  Would also be more safe than a whipping plant.

SVJ only. we'll never know.

kingfish and I are complete opposites. I am RVJ only. I hate SVJ with a passion ;f

I was all about the RVJ too but lately i've started caring more about the SVJ. I hope to hit 35" standing by the summer.

update 01/30/16

did 4x mid 30s svj today on chucks and without a pickup game warmup. bw dry 186lb. i walked under the rim after a couple of sets of 25lbx2(2 hex plate) x8rep loaded jump squats. i got mid palms on the rim.

i will really be serious in adding the keiser supra max speed squats in my routine. i need to make it the center of my training this time around. if i starve myself down another 8-10lbs, i'l be dunking. but that will be too easy.